Understanding how to read a nutrition label is one of the most important skills you can develop for making healthier food choices. While labels can be overwhelming with numbers and percentages, knowing what to focus on will help you navigate them with confidence. Here’s a simple guide to breaking down what really matters on a nutrition label.
1. Start with the Serving Size
At the top of every nutrition label, you’ll find the serving size and servings per container. This is crucial because all the numbers listed below are based on this portion.
Key Takeaway: If the package contains multiple servings, but you plan to eat more than one, you’ll need to multiply the calories and nutrients accordingly.
2. Check the Calories (But Look Beyond the Number!)
Calories tell you how much energy you’re getting per serving. While calorie intake is important, where the calories come from matters more than the number itself.
Key Takeaway: Prioritize nutrient-dense calories from whole foods rather than empty calories from added sugars and processed ingredients.
3. Look at the Macronutrients: Fat, Carbs & Protein
Each macronutrient serves a different role in your body:
- Fat: Look at the breakdown. Unsaturated fats (found in nuts, avocados, and olive oil) are heart-healthy, while trans fats should be avoided.
- Carbohydrates: Check for fiber (aim for at least 3–5g per serving) and avoid high amounts of added sugar.
- Protein: Essential for muscle growth and satiety, aim for at least 10g per serving for a filling meal or snack.
Key Takeaway: Focus on healthy fats, high fiber, and adequate protein while minimizing added sugars and trans fats.
4. Be Wary of Added Sugars
One of the most important changes in recent years is the added sugars line, which separates naturally occurring sugars (like in fruit or dairy) from those added during processing. The American Heart Association recommends:
- Women: 25g added sugar per day
- Men: 36g added sugar per day
Key Takeaway: If a product has high added sugars, look for natural alternatives with whole ingredients.
5. Sodium: Keep It in Check
Sodium is necessary but can add up quickly, leading to bloating and high blood pressure if consumed in excess. The recommended daily limit is 2,300mg, but most people consume much more.
Key Takeaway: Choose low-sodium options (less than 140mg per serving) when possible, especially for processed and packaged foods.
6. Ingredients List: The Ultimate Test
If you’re ever unsure about a product, the ingredients list is your best friend. Look for:
- Short, recognizable ingredient lists (the fewer, the better!)
- Whole food ingredients (like “almonds” instead of “hydrolyzed vegetable protein”)
- Avoid artificial additives, preservatives, and colorings
Key Takeaway: If you wouldn’t cook with an ingredient at home, reconsider the product!
